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Despite the abundant nutrients in green peas, there is a downside to their nutritional quality — they contain antinutrients.
These are substances found in many foods, such as legumes and grains, that may interfere with digestion and mineral absorption.
While these generally aren’t a concern for most healthy people, their health effects are still important to keep in mind. They are more likely to impact those who rely on legumes as a staple food, in addition to individuals at risk of malnutrition.
Here are the two most important antinutrients found in green peas:
- Phytic acid: May interfere with the absorption of minerals such as iron, calcium, zinc and magnesium.
- Lectins: Associated with symptoms such as gas and bloating and may interfere with nutrient absorption.
Levels of these antinutrients tend to be lower in peas than in other legumes, so they are unlikely to cause problems unless you eat them frequently.
Here are a few methods you can use to help prevent adverse effects from antinutrients:
- Keep portion sizes reasonable: About 1/3 cup (117 grams) to 1/2 cup (170 grams) of green peas at a time is enough for most people. They are more likely to cause problems when consumed in high amounts.
- Experiment with preparation methods: Fermenting, sprouting and soaking may be helpful for reducing the amounts of antinutrients in green peas.
- Eat them fully cooked: Antinutrient levels are higher in raw peas, which makes them more likely to cause digestive discomfort.
They May Cause Bloating
Like other legumes, green peas have been reported to cause bloating, an uncomfortable swelling of the stomach often accompanied by gas and flatulence.
These effects may occur for a few reasons, one of them being the content of FODMAPs — fermentable oligo-, di-, mono-saccharides and polyols.
They’re a group of carbs that escape digestion and are then fermented by the bacteria in your gut, which produce gas as a byproduct.
Additionally, the lectins in green peas are associated with bloating and other digestive symptoms. Although lectins aren’t present in high amounts, they may cause problems for some people, especially when they are a major part of the diet.
The good news is that there are a few things you can do to prevent digestive discomfort that may occur after eating green peas.
If FODMAPs are a problem for you, try reducing your portion sizes. In many circumstances, those who are sensitive to FODMAPs are able to tolerate up to 1/3 cup of cooked green peas at a time.
Additionally, experimenting with certain preparation methods, such as soaking, fermenting or sprouting, may help reduce the lectin content of green peas, making them easier to digest.
Another strategy is to make green peas a regular part of your diet. If you only eat them every once in a while, your body simply may not be used to digesting them, which can lead to bloating and other uncomfortable symptoms. *
Snow peas generally safe to eat in all individuals. They contain negligible amounts of 50 mg/100 of oxalic acid, a naturally-occurring substance found in some vegetables, which may crystallize as oxalate stones in the urinary tract in some people. On a comparison note: 100 g of spinach carries 970 mg. Adequate intake of water is, therefore, encouraged to maintain normal urine output to minimize the stone risk. *
